Module 42: 33 Pounds Of Muscle In The Next 33 Days?
Got a very interesting workout program for you today.
The program was developed by a man with a funny name -- John Farbotnik -- winner of the Mr. America competition way back in 1950 (before steroids took over and ruined everything.)
As legend has it, an experienced trainee had hit a plateau. He'd built a decent physique and a decent level of strength on his own, but he could get no further. So he asked Farbotnik for help. Farbotnik gave him the routine I'm sharing with you today.
And in the next 3 months, this chap gained 30 pounds -- boosting his bench press from 190 pounds for 6 reps to 305 pounds for 6 reps.
Others have used this same routine to pack on 20 or 30 pounds of quality mass in as little as 30 days. Interested? Yeah, I thought so.
Let's peel back the layers on this routine:
On this routine, you're going to train 3x per week on non consecutive days (Mon-Wed-Fri). And you're going to hit the same routine 3x a week. The idea here is that simply blast your way through the plateau.
The cornerstone of the program is the rep scheme: 10 -8 -6-15.
You start with a medium weight you can handle for 10 reps, then increase the weight and go for 8 reps, increase the weight again for a set of 6 reps, then drop the weight down and use a lighter weight for a final "burn out" set of 15 reps.
You'll do a couple extra sets for squats and bench press to further increase the total volume, but for most part the scheme remains the same:
Here's the routine:
Concentration Curls: 10-8-6-15 (4 sets total)
Squats: 10-8-6-6-6-15 (6 sets total)
Bench Press: 10-8-6-6-6-15 (6 sets total)
Dumbbell Rows: 10-8-6-15
Overhead Press: 10-8-6-15
Overhead 2-handed Tricep Dumbbell Extension: 10-8-6-15
Calfs & Abs (1 set of 50 reps for each).
Rest 60 seconds between sets. Except on Squats, you may need 2 mins between sets on squats. Try and add a rep whenever possible on the 15 rep burnout sets. When you can do 20 reps on the burn out sets, add weight.
Don't dilly-dally. Try and complete the entire routine within 75 minutes. Run this routine for 6-8 weeks.
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